rêve endurance

Customized performance coaching for triathletes & runners by professional triathlete Beth Gerdes. Training tips, workouts, & banter for spandex clad athletes.

[rêve endurance @Reveendurance]

AND Tracy O. Ran 18 min faster at the trail 25k this year over last year- a big weekend of running wins for the rêve team!

[rêve endurance @Reveendurance]

So very proud of @kerensamarie - big PR & broke 2 hrs in half marathon for the first time! Hard work pays off! http://t.co/Y6uU1MZWjd

[rêve endurance @Reveendurance]

Huge weekend! Kevin PRd 140.6 & Kristina finished her 1st Ironman at #IMCDA .good luck with Monday, you two.. Ouch! But a satisfying ouch.

[rêve endurance @Reveendurance]

Congratulations to all athletes that raced this weekend! Remember to give yourself a day full of recovery activities today. #youearnedit

[rêve endurance @Reveendurance]

Race Tip: Swim Exit- don't stand up until you can touch the bottom with a normal arm stroke. Survey swim exit prior to race day. #triathlon

[rêve endurance @Reveendurance]

Awesome new 5+ min PR for @brispaeth13 this weekend at the Brooklyn Half Marathon- sub 8 min/mi pace! yeah Bri!

[rêve endurance @Reveendurance]

Big race wknd! #wildflowertriathlon & #im703stgeorge look HOT! don't forget a salt/electrolyte strategy: http://t.co/aaobfDfPXv

[rêve endurance @Reveendurance]

Go @brispaeth13 ! 1st race of the year- a solid Goldy's run 10-miler. Here we go! #IMWI @CoeurSports

[rêve endurance @Reveendurance]

So proud of @KatieCariss . 6:38 & all smiles in her first 70.3 at #IM703Cali after winter training in Philadelphia.

[rêve endurance @Reveendurance]

“‘control the controllables’ I can control what I am doing "now" in the race & not what will happen once I hit the bike/run”@crowiealexander

[rêve endurance @Reveendurance]

A lot of big races going on this weekend! Follow us for great race tips!

[rêve endurance @Reveendurance]

Race Tip: Leave time to put your wetsuit on properly. Make sure seams are properly aligned & the suit is hiked up to allow maximum mobility

[rêve endurance @Reveendurance]

Race Tip: if you can't get in the water, do a dryland warm-up that engages & stretches your pecs, lats, hip flexors & abs.

[rêve endurance @Reveendurance]

Nutrition Tip: do 1-2 "fasted" morn workouts/wk to boost fat burning capacity during exercise. These shld be EZ runs, swims or rides <90 min

[rêve endurance @Reveendurance]

Be sure u can comfortably swim the distance of ur race w/out a wetsuit b4 participating. Do NOT depend on ur wetsuit as a floatation device

[rêve endurance @Reveendurance]

Race Tip: Get in the h2o for a warm up swim b4 the start. This helps ur body get accustomed to the water temp, which makes for a calmer swim

[rêve endurance @Reveendurance]

Nutrition tip: Chop veggies to use in salads & stir frys all wk long on Sun nights. Write out a weekly healthy dinner plan w/ one "fun" meal

[rêve endurance @Reveendurance]

Race Tip: Sometimes spinning your wheels is a good thing. . .spend a few seconds double checking for rubbing brakes after you rack your bike

[rêve endurance @Reveendurance]

Nutrition tip: Focus the majority of your CHO intake before and after workouts. Focus on healthy fats & proteins the rest of the day